Wednesday 1st May 2019
For Time: 4 Thrusters 60/42.5kg 1 Rope Climb 8 Thrusters 60/42.5kg 2 Rope Climbs 12 Thrusters 60/42.5kg 3 Rope Climbs Then directly into 75 Wall Balls 20/14lb
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Tuesday 30th April 2019
Time Trial - Row 2000m Weighted Pull Ups 3-3-3-3
Monday 29th April 2019
Bench Press Build to a 1 RM Core Strength to finish
Saturday 27th April 2019
Team WOD shared between 2-3 people (tag in and out as needed) 2 x: 25 Strict HSPU 20 Deadlifts 60/42.5kg 15 Overhead Squats 60/42.5kg 10 Burpee Box Jump Overs 24/20” 800m row (1600m Bike) *Every 2 min 30 sec hollow hold
Friday 26th April 2019
EMOM: 14 min Even: Power Clean + Hang Power Clean Odd: 30 Double Unders Extra Gains: 5-4-3-2-1 Bar Muscle Ups Push Jerks 70/50kg
Thursday 25th April 2019
7:30am Class Only ANZAC DAY “MURPH” 1 mile run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile run
Wednesday 24th April 2019
Pause Front Squat (3 sec pause at bottom) 3-3-3-3-3 Ab finisher
Wednesday 24th April 2019
1 ¼ Front Squat (https://barbend.com/one-and-quarter-squat-training/) 2-2-2-2-2 Ab finisher Extra Gains 9 Cal Assault Bike 12 DB Hang Clean & Jerk (6 each side) 22.5/15kg 15 Box Jumps 24/20”
Tuesday 23rd April 2019
5 rounds for time: 10 Hang Power Snatches 42.5/30kg 10 Burpees
Monday 22nd April 2019
AMRAP in 12 min: Buy In 800m Run then AMRAP in the time remaining: 12 Deadlift 100/70kg 9 Ball Slams 15/12/kg 6 Toes to bar
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